March 16, 2019 at 6:32 pm
#4359

Participant
16th March 2019
Chest + shoulders + triceps
incline machine press – stack – 5 x 20 (rest/pause)
bodyweight dips – 5 x max.
superset
machine fly – 5x 10 – 50kg
–> DC stretch on the dip bars after last set
incline rear laterals – 5 x 15 – 17,5kg
triset
machine press – 5 x 20 – 55kg
triset
side lateral machine – 5 x 15 – 27,5kg
Giant set x3:
Rope pushdown – 50kg x 10
Dip machine – 100kg x 10 (close grip and upright)
overhead machine – 20kg x 10+
Close grip pushups – bodyweight x max. reps
+3 sets Abs to failure